MARATHON TRAINING PLAN - BEGINNER
MONDAY
TUESDAY
WEDNESDAY
Week 1
REST:
Easy Pace Run,
30mins +stretch
Cross-Training,
40mins + stretch
Steady Run, 30mins
Week 2
Garmin Plan: Beginner Marathon PlanNoCal
Pilates Class or
CrossTraining, 30 mins
Cross-Training, 40
mins
Threshold Run:
warmup, 10mins + 4
x 3 mins effort with
20seconds jog
recovery between +
cool-down, 10mins
Cross-Training, 30
mins
Threshold Run:
warmup, 10mins + 3
x 4mins effort with
20seconds jog
recovery between
sets
+ cooldown,
10mins
Recovery Run,
30mins
Threshold Run:
warmup,
10mins + 4 x
4mins effort with
90seconds jo
recovery between
sets + cooldown,10mins
Week 4
Week 3
W/C
Easy Pace Run, 30
mins
Pilates Class or
CrossTraining, 30 mins
Easy Pace Run, 30
mins
REST or Yoga
Cross-Training,
2x
20mins + stretch
(Bike
/Row / Step)
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THURSDAY
FRIDAY
SATURDAY
SUNDAY
REST
Cross-Training, 30
mins
+ Stretch
Long Run/Walk:
90mins (10mins
walk + 20min easy
run,
repeat 3 times)
REST
Cross-Training, 30
mins
+ Stretch
Long Run/Walk:
105mins (walk,
10mins + easy run,
25mins;
repeat 3 times)
REST
Cross-Training, 30
mins
+ Stretch
Long Run/Walk:
105mins (walk,
10mins + easy run,
25mins;
repeat 3 times)
REST
Easy Cross-Training,
30mins
Long Run/Walk:
105mins (walk
5mins, easy run,
30mins;
repeat 3 times)
1
MARATHON TRAINING PLAN - BEGINNER
Week 8
Week 7
Week 6
Week 5
W/C
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
SATURDAY
SUNDAY
REST
Cross-Training, 30
mins
Long Run/Walk:
120mins (walk
5mins,
run, 35mins; repeat
3
times)
REST
Cross-Training, 30
mins
+ Stretch
Long Run/Walk:
90mins (walk
5mins,
easy run 25mins;
repeat 3 times)
Recovery Run,
35mins
REST
Cross-Training,
45mins
Long Run/Walk:
135mins (walk,
5mins
+ easy run, 40mins;
repeat 3 times)
REST
Steady Undulating
Run, 40mins
Cross-Training,
20mins
+ Body Weight
Exercises, 20mins
Long Run/Walk:
160mins (walk,
5mins
+ easy run, 35mins;
repeat 4 times)
REST
Steady Undulating
Run: 40mins.
Cross-Training, 30
mins
Threshold Run:
warmup,
10mins + 4 x
4mins effort with
90seconds jog
recovery
between sets +
cooldown,
10mins
REST
Steady Run, 40mins
+
Stretch, 20mins
Cross-Training,
40mins + stretch
Steady Undulating
Run, 40mins
Yoga
Recovery Run, 30
mins
+ Body Weight
Exercises, 15mins
REST
Recovery Run,
25mins
+ Body Weight
Exercises, 15mins
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Threshold Run:
warmup,
10mins + 4 x
5mins with
90seconds
Jog Recovery
between
each set + cooldown,
10mins
Threshold Run:
warmup,
10mins + 4 x
5mins with
90seconds
Jog Recovery
between
each set + cooldown,
10mins
FRIDAY
2
MARATHON TRAINING PLAN - BEGINNER
Week 12
Week 11
Week 10
Week 9
W/C
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Yoga+ Full Stretch
Recovery Run,
30mins
Cross Training,
20mins
+ Stretch + Body
Weight Exercises,
20mins
45mins undulating
including 4 x 5mins
@
80% effort with
2mins
recovery jog
REST
Swim + Cross
Training,
30mins
Long Run, 80mins
easy. Take a brief
walk
if required.
Yoga or Pilates
Class
Cross-Training, 3 x
20mins (Body
Weight,
20mins + Core,
20mins
+ Leg Exercises,
20mins) + Stretch
Threshold Run:
warmup,
10mins + 4 x
5mins effort with
90seconds Jog
Recovery between
sets
+ cool-down, 10mins
REST
Recovery Run,
30mins
REST
HALF MARATHON
RACE or run a half
marathon distance
@
marathon pace
REST or Yoga
Cross-Training,
30mins
+ Stretch
Threshold Run:
warmup,
10mins + 4 x
6mins effort with
2mins Jog Recovery
between sets +
cooldown,
10mins
REST
Recovery Run,
30mins
+ Body Weight
Exercises, 15mins
REST
Long Run/Walk:
180mins (walk,
5mins
+ easy run, 55mins;
repeat 3 times)
Yoga or Pilates
Class
60 mins: 20min
Row,
20mins Step,
20mins
Cross Trainer
Recovery Run,
30mins
Threshold Run:
warmup,
10mins + 3 x
8mins effort with
2mins Jog Recovery
between sets +
cooldown,
10mins
REST
Recovery Run,
20mins
+ Stretch
Long Run/Walk:
200mins (walk,
5mins
+ easy run, 45mins;
repeat 4 times)
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3
MARATHON TRAINING PLAN - BEGINNER
Week 16
Week 15
Week 14
Week 13
W/C
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Pilates Class
Cross-Training, 3 x
20mins Steady
effort +
Stretch
Steady Undulating
Run, 45mins
REST
Easy Run, 40mins +
Body Weight
Exercises,
20mins
Cross-Training,
30mins
+ Stretch
Long Run/Walk:
180mins (25mins @
marathon pace,
5mins
walk x 5)
Cross-Training,
20mins
+ Body Weight
Exercises, 20mins +
Row, 20mins
REST
Threshold Run:
warmup,
10mins + 5 x
5mins with
90seconds
Jog Recovery
between
sets + cool-down,
10mins
REST
Recovery Run,
30mins
Long Run, 120mins
(25mins @ marathon
pace, 5mins walk x
4)
REST - Yoga or
Pilates
Class
Recovery Run,
30mins
Threshold Run:
warmup,
10mins + 3 x
5mins effort with
2mins Jog Recovery
between sets +
cooldown,
10mins
Cross-Training,
30mins
+ Stretch
REST
Recovery Run,
30mins
Long Run, 60mins
with
last 30mins @ target
marathon pace
REST - Yoga or
Pilates
Class
Threshold Run:
warmup,
10mins + 2 x
5mins with
60seconds
Jog Recovery
between
sets + cool-down,
10mins
REST
Easy Pace Run,
25mins
REST
Easy Pace Run,
15mins
with last 5mins @
marathon pace
Marathon
Yoga or Stretch
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